The Good & the Bad

Good Food List

Try to choose the majority of your foods from this list. You get one point for every
good food choice you eat each day – up to 10 points per day. Veggies add 10 extra points.

Oatmeal (old fashioned is the most nutritious, but you can also use plain minute oatmeal)
Eggs, egg whites, or eggbeaters
Whole wheat bread
Low sugar, high fiber cereal (4g of fiber or more)
Hot Cereal, All-Bran, cracked wheat
Skim or 1% milk
All fruit
All vegetables corn and peas
Baked potato or sweet potato
Tuna (packed in water)
Chicken
Fish
Pork
Lean Beef
Lean Ham
Lunch meat considered low in fat
Non fat or 1% cottage cheese
String cheese
Yogurt less than 20 grams of carbs
Olive oil
Air popped popcorn or 94% fat free microwave popcorn
Protein bar with less than 15 grams of carbs
Go Lean Kashi
Low sodium soups
Daily Vitamin
RDA calcium supplement (From ages 9 through 18 years, the RDA for calcium is 1300 mg. because this period of growth is a critical time to build a greater bone mass that can help prevent osteoporosis. For adults aged 19 - 50, the RDA is 1000 mg. a day. After age 50, the RDA is 1200 mg)
Beans- kidney, black
Chickpeas
Nuts- almonds, cashew, hazelnuts, macadamia, pecan, peanuts, walnuts
Peanut Butter- limited

Good books to read: Healthy for Life by Ray D. Strand, MD.
French Women Don't Get Fat by Mireille Guiliano



Bad Food List

Subtract 2 points for EACH food you eat a day on this list.

Sugar cereal or low fiber cereal
White bread
White rice
Fried food
Bakery items, such as muffins, cake, or pie
Soda or other drinks with sugar
Regular mayo or regular sour cream
Ice Cream or yogurt with more than 19 grams of carbs per serving
Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, ETC. L
Any cookie with sugar
Chocolate candy
Candy
Bagels or donuts
High sugar or high carb bars such as granola bars, Cliff bars, Pop Tarts
Hot dogs

You know your body … put anything else on this list that isn’t good for you!


Example of Good food points for a day:
Breakfast
2 pts. Oatmeal w/milk
1 pt. Whole Wheat toast
1 pt. Vitamin
Snack
1 pt. Cup of Carrots
Lunch
1 pt. (For each veggie) Salad w/veggies on top
1 pt. Scrambled eggs on salad
1 pt. Tuna Fish on salad
Snack
1 pt. Almonds
Dinner
1 pt. Chicken
1 pt. Wild Rice
1 veg. pt Salad
1 veg. pt. Corn
Snack
1 pt. Yogurt
1 pt. Small apple

Good food pts: 10
F&V pts: 10 (even though I ate more than 5 servings of F&V)

You're body will burn more carbs if you eat 6 times a day. Make sure you eat small portions (serving suggestions) and remember you vitamins. It won't hurt your body to eat more than 5 servings of F&V's. More vegetables are better than more fruit. Use the F&V's for your snacks.

Yes, there are RuLeS

Feeling Great in Eight
A simple plan of healthy eating/healthy lifestyle resulting in possible weight

loss and probable gain of healthy habits for both body and spirit.

This is a team effort! Pick your own team mate.

Rules:
*Program runs for eight weeks – Beginning ______________and ending _________________.

*Track points daily on point tracking sheets. We will go from Monday morning to Sunday evening each week. Total your points at the end of each week and share your results with your team. You will also need to report your team points to ___________ each week and she will announce the winning team each week by email. The winning team will receive a pamper night given by other teams. A get together will also be planned, for all to attend, to celebrate how well we all did for 8 weeks.

*Good Food Points: 10 pts.– See included sheet. Your goal is to eat up to 10 good foods a day. Not more than 10!! (Use your judgment when it comes to casseroles). Add one point for each good food eaten. Hint: Tally on chart for each good food, but use F and V to help keep track of Fruits and Veggies. F&V are separate points than the good food points.

*Bad Food Points: -2 pts per bad food– See included sheet. Subtract 2 points for every bad food eaten. NO MAX! For healthy treats subtract only 1 point (low sugar cookies, healthy cupcakes, etc.). If you don't have any bad food points for the week, take a free day of your choice. No minus points for one day but don't go overboard on the bad foods!

*Exercise Points: 20-30 min. = 15 points, 31-60 min. = 20 points. 20 points MAX per day. Exercise is any activity that raises your heart rate (walking with the kids or through the mall does not count). Strength training: 5 pts/day (If while you exercise you do strength training, that would add an additional 5 points to your exercise points). No exercise points allowed on Sundays.

*Daily Calendar – Earn 1 point per day by following the daily calendar. This will be emailed to you each Saturday or Sunday for the upcoming week.

*Water Points – Earn 10 points daily for drinking water. 32 oz./day week 1, 40 oz./day week 2, 48 oz./day weeks 3, 4, 5, 6, 7, & 8.

*5+ Fruits & Vegetables – Earn 10 points (in addition to your 10 good food points) if you eat a combined total of 5 fruits and vegetables – count the V’s and F’s from the good food box. (You’ll lose more weight if one is an apple, doesn’t matter about the size. Also, of the five … let only one be an apple.)

*Eating after 9PM: -5 pts. Make your final snack be a fruit sometime before 9 PM. If you eat after 9 PM, take 5 points off your points for the day. Our bodies need to rest!

*Personal Prayer Points: 5 pts – There is a special relationship between your body and your spirit. Strengthen your spirit as you strengthen your body. 5 points per day for am/pm personal prayer. That’s 0 points if you miss one or the other. (Family/dinner prayer or Sacrament prayers not included … has to be personal!)

*Daily Scripture Study Points: 5pts. each day for personal scripture study.

*Total your points – Inform your team captain of your score by 10:00 a.m. Monday morning, if possible.

GOOD LUCK!!! Max pts. Possible per day = 66 pts.